Saturday morning!

January 20, 2018

Saturday morning WODs! Also, we have our CFD Pull up Clinic tomorrow at 11am, therefore we will be CLOSED from 11am-12:30pm for open gym. If you are not participating in the Pull-up clinic, you will not be able to use the gym tomorrow during the hours of the Pull-up clinic. We will have our regular 9am unloaded and 10am crossfit classes as scheduled! Welcome to the weekend!

Saturday Jan. 20, 2018

Unloaded WOD (9am)

Pre-WOD:

10 T2B
Rest 10 seconds
10 HSPU
Rest 10 seconds
10 C2B Pullups
Rest 1 minute
X 4 sets

Scaled version:
10 Kipping knees to chest
Rest 10 seconds
10 Push-ups
Rest 10 seconds
10 arch hollow kips
Rest 1 minute
X 4 sets

WOD:

4 RFT:
200m Run/Row (alternating rounds)
15 Burpee Plate Jumps 25/35
10 Atomic Sit ups
5 OH Lunges R/L = 1


CrossFit (10am)

Pre-WOD:

10 T2B
Rest 10 seconds
10 HSPU
Rest 10 seconds
10 C2B Pullups
Rest 1 minute
X 4 sets

Scaled version:
10 Kipping knees to chest
Rest 10 seconds
10 Push-ups
Rest 10 seconds
10 arch hollow kips
Rest 1 minute
X 4 sets

WOD:

4 RFT:
200m Run/Row (alternating rounds)
15 Power Cleans 65/95
10 Front-Rack Lunges 65/95
5 Floor Wipers R/L = 1

11am-12:30pm - PULLUP CLINIC!! 

 

 

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